WOD

BLK LBL Fitness Club – PERFORMANCE / FITNESS

PERFORMANCE

Metcon (4 Rounds for time)

3 rounds:

8 Toes To Bar

10 Power Cleans (105/75)

-Time cap: 5 minutes-

3 rounds:

8 Toes To Bar

8 Power Cleans (135/95)

-Time cap: 10 minutes-

3 rounds:

8 Toes To Bar

6 Power Cleans (165/115)

-Time cap: 15 minutes-

3 rounds:

8 Toes To Bar

4 Power Cleans (185/125)

-Time cap: 20 minutes-

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 DB Power Cleans (Moderate Weight)

20 V-Ups

30/25 Cal Row

40 Single Unders

FINISHER

PERFORMANCE & FITNESS

– Rest 2:00 b/t sets –

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

Bench Press (5X3)

3 Tempo Bench Press x 5 sets @7/10 RPE

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Box Jumps (5X3)

Box Jump:

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (50s/35s)

5-10-15-20-25 ….

Calorie Ski / Row / Bike

(Women’s Calories: 4-8-12-16-20…)
TARGET SCORE

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

FITNESS

Metcon (AMRAP – Reps)

35:00 EMOM

7 Sets:

:40 Push Ups

– Rest :20 –

:40 Jumping Air Squats

– Rest :20 –

:40 Slamball

– Rest :20 –

:40 Slamball Step Back Lunges

– Rest :20 –

:40 Plank

– Rest :20 –

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

“Josie” (Time)

For time, wearing a 20/14# Vest:

1 Mile Run

then…

3 Rounds:

30 Burpees

4 Power Cleans 155/105

6 Front Squats 155/105

then…

1 Mile Run

Time Cap 45:00

FITNESS

Metcon (Time)

800m Run

then…

3 Rounds:

30 Burpees

4 Power Cleans 75/55

6 Front Squats 75/55

then…

800m Run

Time Cap 45:00

BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

50ft Walking Lunge

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

2. Workout Prep

2 sets:

25ft DB Front Rack Walking Lunge (increase weight)

3 Handstand Push-ups

Metcon

FREEDOM (RX)

Metcon (3 Rounds for time)

3 sets

21-15-9

Handstand Push Ups

50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups*

-rest 1:1 between sets-

*SUB DB PUSH PRESS IF NEEDED (50s/35s)
# TARGET SCORE

# STIMULUS and GOALS

* The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push to stay moving and keep the rest short and sweet between movements

Metcon

LIBERTY

Metcon (3 Rounds for time)

3 sets

21-15-9

Dumbbell Push Press (light)

*50ft Walking Lunge after each set of DB Push Press*

rest 1:1 between sets

ACCESSORY WORK

4 Rounds

10 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

BLK LBL Fitness Club – COMPETE

Metcon

Metcon (Time)

BCS Online Qualifier Event 4

54 Pull Ups

30 Chest to bar Pull Ups

18 Bar Muscle Ups

120 Calorie Row

*Repeat from March 16, 2022

Option 2 (if you already did the BCS Event 3 earlier this year and want something different!)

3 Sets:

27 Calorie Row

21 Pull Ups

15 Chest to bar Pull Ups

9 Bar Muscle Ups

-rest 1:1 b/t sets-

*Games perform Option 2
TARGET SCORE

Target Time: sub 13 minutes

Time Cap: 17 minutes

Weightlifting

Snatch (1X1)

3 Snatch @ 5.5/10 RPE 1 RM Snatch

2 Snatch @ 6/10 RPE 1 RM Snatch

1 Snatch @ 6.5/10 RPE 1 RM Snatch

3 Snatch @ 6/10 RPE 1 RM Snatch

2 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 7/10 RPE 1 RM Snatch

1 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 7.5/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8.5/10 RPE 1 RM Snatch

Clean and Jerk (1X1)

3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk

2 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

3 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

2 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk

Box Squats (5X5)

5 Box Squat @ 6.5/10 RPE Box Squat

5 Box Squat @ 7.5/10 RPE Box Squat

5 Box Squat @ 8.5/10 RPE Box Squat

5 Box Squat @ 8.5/10 RPE Box Squat

5 Box Squat @ 9/10 RPE Box Squat

ACCESSORY WORK

For Quality:

*Rest 2:00 b/t sets